Ok,first of all,if you want to gain muscle,up the carbs. 100 grams isn’t enough when lifting weights.The brain alone needs 145 grams a day. You can eat as much protein as you’d like,but if you don’t eat more than you’re burning off,and up those carbs,you’re not going to gain muscle.Figure out how many calories you need a day.Then add in,slowly(so you won’t gain fat) 200 calories above your caloric maintenance level.
Then,start adding in more calories til you start seeing results.Then limit cardio.You’re trying to build muscle;you’re not gonna be able to build much doing cardio 6 times a week for a whole hour. Keep it to about twice a week,since you’re a football player and need to keep up on the cardio. Then,start eating a small meal every 3 hours all with good carbs,proteins,and fats.
Consume good carbs after working out,all that stuff.Don’t workout more than 5 times a week;keeping each session no more than an hour long.Lift with heavy weights. Keep protein high.Drink lots of water.Try to make,atleast, 3 of your meals whole foods/natural.That should be some advice to get you going my friend.Good luck.
Starting a diet and exercise program for my off season training in football. Trying to gain lean muscle mass for next season.
I’m just wondering what the best supplements on the market are to help reach my goals. 5’10", 195 lbs.
With heavy weight training and some cardio work I’m looking to put on 15 lbs. of lean muscle. As much protein as I can per day, more than 200 grams, around 100 - 150 carbs, less than 100 grams of fat.[/quote]